Managing Shin Splints: A Physiotherapist’s Guide to Pain-Free Running

Shin splints can be incredibly frustrating, especially for runners and athletes who love to stay active.

Hello, my name is Douglas and I’m a senior physiotherapist at M Physio.

I often see patients come into the clinic wondering why their lower legs hurt so much after running or exercising, and the answer is often shin splints.

It’s a common issue, but one that can be effectively managed with the right approach.

If you’ve ever felt a deep, aching pain along the front or inner part of your shin, especially after a run, this post will help you understand what’s happening, what symptoms to watch for, and most importantly, how to manage and prevent shin splints from interfering with your training.

What Are Shin Splints?

Shin splints, or medial tibial stress syndrome, occur when the muscles and tissues around the shinbone (tibia) become overworked and inflamed.

It’s often caused by repetitive stress, like running, jumping, or even sudden increases in training intensity.

Many people assume that shin splints are just a temporary soreness, but if ignored, they can turn into more serious injuries like stress fractures.

That’s why early intervention and proper management are so important.

Symptoms of Shin Splints

Shin splints can sometimes be mistaken for other conditions, like stress fractures or compartment syndrome.

Here are five key signs that indicate you may be dealing with shin splints:

1. Pain Along the Shinbone
   • You might feel a dull, aching pain along the front or inner part of your shin, especially during or after exercise.
2. Tenderness to Touch
   • Pressing on the affected area may cause discomfort or soreness, even when you’re not active.
3. Mild Swelling
   • Some people notice slight swelling around the shin due to inflammation in the surrounding tissues.
4. Pain That Worsens With Activity
   • Running, jumping, or prolonged standing can make the pain worse, while rest may provide some relief.
5. Tightness in the Lower Leg
   • The muscles in your lower leg may feel tight or fatigued, especially when you first start running or after a long period of sitting.

How to Manage Shin Pain When Running

If you’re dealing with shin splints, don’t ignore the pain and push through. The key to recovery is a combination of rest, treatment, and smart training modifications.

Here are five ways to manage shin pain and keep running safely:

1. Adjust Your Training Load

• One of the biggest mistakes I see is runners increasing their mileage too quickly. Follow the 10% rule—don’t increase your distance or intensity by more than 10% per week.
• If your shins are sore, mix in low-impact activities like swimming or cycling to give your legs a break.

2. Check Your Running Form & Shoes

• Poor running mechanics can put extra stress on your shins. A physiotherapist can analyse your gait and suggest adjustments, such as landing with a midfoot strike instead of a heavy heel strike.
• Worn-out shoes can contribute to shin splints. Replace your running shoes every 500–800 km and choose ones that provide proper support and shock absorption.

3. Strengthen & Stretch Key Muscles

• Weak lower leg muscles can contribute to shin splints, so adding strength exercises is essential. Try:
  • Toe Raises – Strengthens the muscles at the front of your shin.
  • Calf Raises – Builds strength in the lower leg to absorb impact better.
  • Single-Leg Balancing – Improves foot and ankle stability, reducing stress on the shin.
• Stretching is also crucial. Make sure to stretch:
  • Your calves (lean against a wall with one leg extended back).
  • Your shins (sit on your heels with toes pointed and gently lean back).

4. Use Ice & Massage for Recovery

• If you’re experiencing pain, apply an ice pack to your shins for 15–20 minutes after running to reduce inflammation.
• Foam rolling or massage therapy can help relieve muscle tightness and improve circulation to the area.

5. Gradual Return & Preventative Strategies

• If shin splints persist, you may need to take a short break from high-impact activities to allow healing.
• When returning to running, start with interval training—alternate between walking and running to build tolerance.
• Incorporate cross-training (such as swimming or elliptical training) to reduce repetitive stress on your shins.

When to Seek Professional Help

Most cases of shin splints improve with proper care, but if your pain is severe, persistent, or getting worse even with rest, it’s time to see a physiotherapist.

In some cases, what seems like shin splints could actually be a stress fracture or compartment syndrome, which require different treatments.

A physiotherapist can assess your movement patterns, strength imbalances, and training habits to develop a tailored recovery plan that helps you return to running safely.

Final Thoughts

Shin splints don’t have to derail your running routine.

By understanding the symptoms and taking proactive steps—like modifying your training, strengthening your muscles, and improving your running form—you can manage shin pain effectively and prevent it from coming back.

As a physiotherapist, my goal is to help runners stay active and injury-free by addressing the root causes of pain, not just the symptoms.

If you’re struggling with shin pain, don’t wait until it worsens—take action today to keep running strong.